Lion Chaser Barbell Weightlifting

Lion Chaser Barbell

Weightlifting, Olympic Lifting

Coach

Brad Jonker

Follow along with the Lion Chaser Barbell weightlifting team as we follow our yearly training calendar prepping for Nationals each summer and hitting the North American Open meets along the way. Most weeks provide 4-5 training sessions with a medium level of volume. Each cycle will emphasize different aspects of the Olympic lifts in a cyclical nature so that you are primed and ready to give your best on the big platform at Nationals each year!

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Cyclical Review

Each block of each cycle has its own training emphasis while layering in past training principles or prepping athletes for upcoming training emphasis.

Purpose

Each cycle is intentionally crafted. Each exercise, volume, and intensity selection are intentionally implemented to support the cycle's goals and outcomes.

Consistency

Consistency in programming format for consistency on the platform.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through TH.

Equipment

Required

Barbell // Plates // Squat Stand // DBs / KBs

Recommended

Power Rack // Pull Blocks // Jerk Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Block Power Snatch

5 x 3 @ 70 %

Back Squat

6 x 8 @ 70 %

Press Behind Neck

6 x 6 @ 60 %

Reverse Hyper

4 x 15 @ 60 %

Seal Row

4 x 8

Depth Drop

4 x 6

Tempo Goblet Squat

4 x 6

Monday

Week 1 Day 2

Tempo Jerk

5 x 3 @ 70 %

Hang Clean

5 x 3 @ 70 %

Clean Pull Complex

4 x 4 @ 85 %

Bent Front Raise

5 x 6

Single-Leg Romanian Deadlift w/ offset KB

5 x 12

Tricep Extension

4 x 20

Seated External Rotation

4 x 16

Copenhagen Side Plank

4 x 30

Wednesday

Week 1 Day 3

Hang Snatch

5 x 3 @ 70 %

Tempo Snatch Deadlift

4 x 3 @ 70 %

Front Squat

6 x 8 @ 70 %

DB Bench Press

5 x 8

Single-Arm Bent Row

5 x 12

Deep Forward Lunge

4 x 16

Alternating Superman

4 x 16

Suitcase Carry

5 x 80

Thursday

Week 1 Day 4

Block Power Clean + Power Jerk

5 x 5 @ 70 %

Push Press

6 x 5 @ 70 %

Glute Ham Raise

5 x 6

Inverted Row

5 x 8

Half-Kneeling SA Bottoms Up KB Press

4 x 16

Box Jump

4 x 6

Bear Crawl

5 x 40

Friday

Week 1 Day 5

Power Snatch

For Completion

Power Clean

Back Squat

6 x 6 @ 70 %

Earthquake Bar Overhead Carry

5 x 60

Jefferson Curl

5 x 4

Bird Dog

5 x 16

Coach

More from Lion Chaser Barbell

Brad Jonker

Coach of Lion Chaser Barbell in Gardner, KS. Brad has been involved in the sport of weightlifting as a coach since 2012 with many National, Missouri-Valley, and State Champions and record holders.